Friday 8/14/2015

Battleground, Norwalk – Level 1

Due to scheduling issues at the Sportsplex- We will have Saturday class at Norwalk. I will be there at 8:00am for competitor training.
Please do not forget the Dodgeball tournament is Sunday at the Sportsplex – get there at 12:30.

Weightlifting

Warm up with

4×8 Stiff leg deadlifts

4×8 dual bent over kb rows.

High-Hang Clean (1×3 at 68% )

Low-Hang Clean (1×3 at 78% )

Squat Clean from position 2 or the knees.

Squat Clean (1×3 at 88% )

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Push Press/Box Jump overs

Rx: 115/75 24/20

Scaled: 75/35 Step ups

Talk to your coach about doing advanced.

Endurance

Metcon (No Measure)

Tabata Double Unders

Tabata Row

Tabata Run

2x through

Record each round in notes

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